“Figure-4” stretch:
Maintaining flexibility as you externally rotate the hip is essential for being able to load and unload the hip without injury. The Figure-4 stretch is performed by crossing the right ankle over the left knee. Grab behind the left knee with both hands and pull it towards your chest. You will feel a stretch deep in the right hip. Perform 2-3 times daily, holding each stretch for 20-30 seconds.